Evan's Yorton Cup Prep: Making a Run at that Pro Card

[lukamura]

Damn, the back looks shredded already. Glutes/hams need more sharpness, though. Dis gonna be gud.

[ebomb55]

Ya they were pros. Both pros and amateurs were stacked at that show. U goin to watch it this weekend?

I'm not. I don't live in MA, from NY.

[ebomb55]

Damn, the back looks shredded already. Glutes/hams need more sharpness, though. Dis gonna be gud.

Thanks man. Yep, as usual, they're the last to come in.

[ebomb55]

10.7.13 PM

Arms

Tri-Set 1
A1: Close Grip Bench Press (3:1:3:1)
175 x 6 (2 sets)
155 x 6 (2 sets)
A2: Standing EZ Cable Curls (3:1:3:1)
80 x 10 (4 sets)
A3: Seated OH Rope Extensions (X:1:1:1)
40 x 25 (4 sets)
4 rounds, 45-60 seconds rest

Tri-Set 2
B1: Palms-Forward DB Curls (2:2:2:1)
35 x 6 (2 sets)
30 x 6 (3 sets)
B2: Reverse Grip Pressdowns (1:3:3:1)
120 x 10 (3 sets)
150 x 10 (1 set)
B3: Rope Hammer Curls (X:1:1:1)
40 x 25 (4 sets)
4 rounds, 45 seconds rest

Tri-Set 3
C1: Rope Pushdowns (1:1:1:1)
100 x 10 (3 sets)
Dropset: 100 x 10 to 80 x 10 to 60 x 10
C2: Nautilus Nitro Bilateral Curl (1.5 reps)
50 x 6 (1 set)
60 x 6 (2 sets)
Dropset: 60 x 6 to 30 x 6 to 20 x 6
C3: Machine Dips
180 x 10 (3 sets)
Dropset: 180 x 10 to 120 x 10 to 80 x 10
4 rounds, 30 seconds rest

Tri-Set 4
D1: Standing Spider Curl (X:1:3:1)
20 + bar x 10 (2 sets)
10 + bar x 10 (2 sets)
D2: Seated French Press (1:1:3:1)
30 + bar x 15 (2 sets)
20 + bar x 15 (2 sets)
D3: DB Cross Body Curls (2:1:2:1)
30 x 10 LR (4 sets)
4 rounds, 20-30 seconds rest

Awesome arm session...was practicing posing in between the sets, so this was really one big continuous session haha. Things are coming together nicely with the posing. I'll be back for a big posing session on Thursday and Friday.

[michael07]

46 sets for arms. Daaaaaamn haha. That's doing work. Do you take any sets to failure with such high volume?

[ebomb55]

46 sets for arms. Daaaaaamn haha. That's doing work. Do you take any sets to failure with such high volume?

Haha, ya, that's not including any warmups either :P.

Most of the sets are taken 2-4 reps shy of failure. The dropsets were done to failure.

[adamjohn32]

Nice work E, keep grinding. Hope your enjoying these last few weeks, will be over soon before you know it!

[ebomb55]

Nice work E, keep grinding. Hope your enjoying these last few weeks, will be over soon before you know it!

Thanks man, appreciate it!

I actually am enjoying them. I've hit that point where I can really see the light at the end of the tunnel and am really in the zone (even on those 45 gram carb days haha!) I'm ready to hit the show and just have a blast bringing the best package I can. I'm already much leaner than I was at my last show, have made noticeable improvements in all bodyparts and have put all I can into this prep. Regardless of the placing, this has been a very successful prep. I've learned a ton about my body, learned what works food-wise and what doesn't so much for me, learned that I can push myself a ton more than maybe I even thought during prep (thanks to INOV8), and gained a ton from this process.

[ebomb55]

10.8.13 AM

Cardio: LISS

Elliptical x 40 minutes

Double cardio today. I'll be back later for HIIT session 1/3 of the week.

[swish960]

Thanks man, appreciate it!

I actually am enjoying them. I've hit that point where I can really see the light at the end of the tunnel and am really in the zone (even on those 45 gram carb days haha!) I'm ready to hit the show and just have a blast bringing the best package I can. I'm already much leaner than I was at my last show, have made noticeable improvements in all bodyparts and have put all I can into this prep. Regardless of the placing, this has been a very successful prep. I've learned a ton about my body, learned what works food-wise and what doesn't so much for me, learned that I can push myself a ton more than maybe I even thought during prep (thanks to INOV8), and gained a ton from this process.

Food-wise, what are some of the main things you've learned? Also, any plans for peak week or are you staying conservative regarding minerals, water and glycogen refill?

[ebomb55]

Food-wise, what are some of the main things you've learned? Also, any plans for peak week or are you staying conservative regarding minerals, water and glycogen refill?

I'm working with Layne Norton so he has my peak week plans covered. I've worked with him in the past and am not sure what he has changed, but we shall see!

I'll do a write-up later, but generally speaking, utilizing less of the "IIFYM" style of eating and sticking more to nutrient-dense foods, focusing on the quality/types of meats, getting the right types of fats, eating plenty of vegetables (kale, squash, mushrooms), getting in enough fiber, and more.

[The Solution]

I'm working with Layne Norton so he has my peak week plans covered. I've worked with him in the past and am not sure what he has changed, but we shall see!

I'll do a write-up later, but generally speaking, utilizing less of the "IIFYM" style of eating and sticking more to nutrient-dense foods, focusing on the quality/types of meats, getting the right types of fats, eating plenty of vegetables (kale, squash, mushrooms), getting in enough fiber, and more.

In for this.

[jpfaherty]

Still crushing it man, just a few weeks left. Head down, push through!

[ebomb55]

Still crushing it man, just a few weeks left. Head down, push through!

Doing my best to crush it! Definitely at that point where nothing else matters.

[ebomb55]

10.8.13 PM

Aerodyne Bike HIIT
5 minute warmup
11 intervals (20/1:40)
18 minute cooldown

Awesome HIIT session. I took a page out of Matt Jansen's book and utilized a technique on the bike where I increased the resistance throughout the interval...very brutal.

[Vanguard1965]

10.8.13 PM

Aerodyne Bike HIIT
5 minute warmup
11 intervals (20/1:40)
18 minute cooldown

Awesome HIIT session. I took a page out of Matt Jansen's book and utilized a technique on the bike where I increased the resistance throughout the interval...very brutal.

Holy crap 11 intervals and increasing resistance!

It's great to get to that point you know the end is in site, its like getting a second wind when doing cardio. Great stuff and your in great hands with Layne as you well know. Keep brining the heat!

[adamjohn32]

10.8.13 PM

Aerodyne Bike HIIT
5 minute warmup
11 intervals (20/1:40)
18 minute cooldown

Awesome HIIT session. I took a page out of Matt Jansen's book and utilized a technique on the bike where I increased the resistance throughout the interval...very brutal.

The only way I do HIIT these days. Have yet to do more than 5 30 second sprints in one session, 11 (with < 2min rest in-between) would either have me passing out or throwing up lol.

[ebomb55]

10.9.13

Back

Tri-Set 1
A1: Wide Grip Neutral Pulldowns (1:2:2:2)
150 x 6
160 x 6 (4 sets)
A2: CG T Bar Rows (X:1:1:1)
140 x 8
150 x 8
160 x 8
180 x 8, 8
A3: Wide Grip Cable Pullovers (2:2:2:2)
100 x 12 (5 sets)
5 rounds, 45-60 seconds rest

Tri-Set 2
B1: Wide Grip Barbell Rows (1:2:1:2)
145 x 10
B2: Assisted Chins (1:2:1:2)
RPE 9
B3: CG Low Cable Rows (X:1:1:0)
100 x 25
5 rounds, 45-60 seconds rest

Tri-Set 3
C1: Deadlift (1:1:1:1)
505 x 4
C2: Reverse Grip Pulldown (X:1:1:0)
120 x 20
C3: Banded Hyper (1:3:1:1)
Mini x 25
4 rounds, 75 seconds rest

Awesome back session. Prep low this morning at 197. Crushed it today despite having 0 carbs other than vegetables. Sessions are still awesome despite the low carbs and increased cardio.

17 days left.

[The Solution]

How the pumps/Energy these last few days coming up???
HAve you lost any or much strength all prep?

[Bnizzle163]

Yeah, buddy! In for the final stretch

[ebomb55]

Holy crap 11 intervals and increasing resistance!

It's great to get to that point you know the end is in site, its like getting a second wind when doing cardio. Great stuff and your in great hands with Layne as you well know. Keep brining the heat!

Haha, totally. It's a nice feeling for a change.

[ebomb55]

The only way I do HIIT these days. Have yet to do more than 5 30 second sprints in one session, 11 (with < 2min rest in-between) would either have me passing out or throwing up lol.

Lol, ya, they're pretty brutal. I'm sure you'd be fine once you adapted...the 30 second intervals are awful.

[ebomb55]

How the pumps/Energy these last few days coming up???
HAve you lost any or much strength all prep?

Energy is actually pretty good...once I get to the gym haha. I can muster up energy to crush it in the gym, but am definitely feeling it outside.

Pumps actually haven't suffered much, if at all. I have a tougher time getting a pump, but once it's there, it seems to stay in the gym.

I've definitely lost strength, but not a ton. I can still hit 120s-130s for reps on dumbbell presses, 500s for reps on deads, and leg weights are comparable asides from squats which always take a toll.

I'm the strongest I've ever been at 197, which isn't a hard feat seeing that the only other time I have to compare is last prep, but still, feels good.

[ebomb55]

Yeah, buddy! In for the final stretch

Thanks man, glad to have your support!

[ebomb55]

10.10.13 AM

HIIT
Aerodyne Bike Sprints
5 minute warmup
12 intervals (20/1:40)
20 minutes cooldown

Crushed it this morning. I'll be back later for my push session.

[ebomb55]

10.10.13 PM

Push Session

Tri-Set 1
3 warmup rounds
A1: Dumbbell Flat Press (1:1:1:1)
120 x 6 (3 sets)
110 x 6 (2 sets)
A2: Dumbbell Pullover (for chest)(2:1:2:2)
65 x 10 (4 sets)
60 x 10 (1 set)
A3: Dumbbell Diamond Press (1:3:1:1)
65 x 10 (4 sets)
60 x 10 (1 set)
5 rounds, 60-70 seconds rest

Tri-Set 2
B1: Guillotine Press (5:1:1:1)
205 x 5 (3 sets)
B2: Reverse Pec Dec (1:2:1:1)
135 x 15 (3 sets)
B3: HS Incline Press (X:1:1:1)
1 pps x 15 (4 sets)
45-60 seconds rest

Tri-Set 3
C1: Pronated Cable Fly (3:1:3:1)
70 x 6
C2: Neutral Cable Fly (1:1:1:1)
70 x 10
C3: Wide Grip Dips (3/4 reps)
Just shy of failure
4 rounds, 60 seconds rest

Machine Shoulder Press (1:2:1:2)(RP)
175 x 6, 6, 190 x 4, 4
205 x 6, 6, 4, 4

Superset 1
D1: HS Lateral Raise (1:1:1:1)
30 x 10 to 50 x 8 to 60 x 8
30 x 10 to 40 x 8 to 40 x 8
20 x 10 to 40 x 8 to 50 x 8
20 x 10 to 30 x 8 to 40 x 8
D2: Neutral Grip DB Press (X:1:1:1)
40 x 8
4 rounds, 45 seconds rest

Dropset
DB Lateral Raises
30 x 10 to 22.5 x 10 to 10 x 10
22.5 x 10 to 17.5 x 10 to 10 x 10
27.5 x 10 to 20 x 10 to 15 x 10
45 seconds rest between each

20 minutes treadmill LISS

Awesome push session. Weights felt very good today despite being a prep low 197 and coming off multiple low carb days in a row. Today's a high day and vascularity was pretty insane today.

[The Solution]

Energy is actually pretty good...once I get to the gym haha. I can muster up energy to crush it in the gym, but am definitely feeling it outside.

Pumps actually haven't suffered much, if at all. I have a tougher time getting a pump, but once it's there, it seems to stay in the gym.

I've definitely lost strength, but not a ton. I can still hit 120s-130s for reps on dumbbell presses, 500s for reps on deads, and leg weights are comparable asides from squats which always take a toll.

I'm the strongest I've ever been at 197, which isn't a hard feat seeing that the only other time I have to compare is last prep, but still, feels good.

Just wait till the reverse

New PR's at your leanest is yet to come

[ebomb55]

Just wait till the reverse

New PR's at your leanest is yet to come

Yes! Pumped for that.

[jaredmus]

still sick stuff in here btwn your workouts bobs and some other guys can not wait to team up with inov8

[Vanguard1965]

Just wait till the reverse

New PR's at your leanest is yet to come

No kidding that is just crazy! Well done ebomb55!